Beginner
DUMBBELL LYING ONE ARM DELTOID REAR
Shoulders
Body Part
Delts
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
2
Step:2 Extend your arm straight down towards the floor, keeping it close to your body.
3
Step:3 Raise your arm up and back, squeezing your shoulder blade towards your spine.
4
Step:4 Pause for a moment at the top, then slowly lower your arm back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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